If you sleep on your side, you need to add a pillow between your legs
The position you sleep in each night matters more than you think when it comes to your overall health. According to the Mayo Clinic, sleeping on your side is generally considered better for you than sleeping on your stomach or back. Sleeping on your stomach can cause strain to the spine and neck, while back sleeping will make snoring worse due to the tongue and jaw position blocking the airway.
To make side sleeping even more beneficial, you can try sleeping with a pillow between your legs.
Side sleeping benefits
These are just some benefits of sleeping on your side:
- Improves sleep apnea and reduces snoring: Lying on your back makes you more likely to snore because of the tongue and jaw blocking the airway. Side sleeping can help you breathe easier and reduce snoring.
- Reduce back pain: Side sleeping is better for your spine alignment and takes pressure off your back.
- Better cognitive function: Research has shown that sleeping on your side helps the body clear brain waste that accumulates in the central nervous system. This could reduce an older person’s risk of developing dementia.
- Improves gut health: Sleeping on your side can improve your digestion.
How to sleep on your side
The Cleveland Clinic has tips for how to sleep on your side most effectively so you can reap all the benefits:
- Try a leg pillow: To better align your hips and spine when you lie on your side, try placing a pillow between your legs.
- Keep your head straight: Don’t dip your chin downward.
- Keep your body straight: As much as possible, try to avoid curling into the fetal position, as this can harm your alignment and reduce side sleeping benefits.
- Stretch: Lengthening your body as much as possible can help relieve pressure on your spine. Your thighs and torso should be aligned while gently bending your knees back.
- Alternate sides: In order to avoid an imbalance, it’s best to switch back and forth between sleeping on your right and left sides.
- Find a high quality pillow: Buy a pillow that provides adequate head and neck support and isn’t too flat.
Which side should I sleep on?
Which side is more beneficial to sleep on will depend on your health needs. Sleeping on your left side can aid in more effective digestion, but if you have congestive heart failure, it may pose problems. Sleeping on your right side keeps the heart in place better.
What to consider when finding a pillow for side sleeping
No matter what position you sleep in, it all starts with the right pillow. When it comes to side sleeping with a pillow between your legs, there are a few things to keep in mind:
- Be sure it’s the right fit between your legs. If it’s too big, it might not be very comfortable or beneficial for your spine.
- Find the right size.
- If you tend to overheat while sleeping, look for a pillow with cooling properties.
- If you want the pillow to be ultra secure, find a pillow with straps for your legs.
- Look for a curved design that will fit better than a standard pillow.
- While the pillow itself likely won’t be, look for one that has a washable cover.
Best pillows for side sleeping
Abco Tech Memory Foam Knee Pillow with Cooling Gel
With layers of cooling and memory foam, this pillow will help side sleepers who tend to run hot at night. Its design is ergonomic to help position the body safely for sleep. It’s hypoallergenic and dustproof with a design that keeps it in place while you sleep.
5 Stars United Knee Pillow for Side Sleepers
Alleviate pain in the back, knees, hips and relieve sciatica with this ergonomic knee pillow. It’s made of breathable memory foam and comes with an anti-pilling case you can easily remove and wash.
Contour Legacy Leg and Knee Foam Support Pillow
Air holes in the memory foam help this support pillow ventilate to prevent heat from getting trapped. Its shape helps promote natural back, hip, leg and knee alignment. The cover is hypoallergenic and machine washable.
Everlasting Comfort Knee Pillow for Side Sleepers
This knee pillow comes with an adjustable strap to help keep it in position while you sleep. It has a soft, breathable cover and is made of 100% memory foam. The cover is machine washable.
Prices listed reflect time and date of publication and are subject to change.
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